Return to "The Ranch"

The next (and final) stage of the 2020 CrossFit Games is almost upon us... and the athletes will be returning to the infamous "Ranch" to compete. Far from the glitz and polished surfaces of Madison, the Ranch is dusty, gritty, and unique. The short video below details the role the Ranch played in the early days of CrossFit Games and how it has been intertwined more recently in the Games spectacle. I for one am definitely looking forward to seeing the events and action soon!!


Coach Cam









TRAINING MONDAY - TUESDAY


*Start in the blue grids then move to the green for the wod (aside from the pullups) to provide more room for your equipment*


WARM UP: 3 Rounds with an empty barbell:


6 deadlifts

5 hang power cleans

4 front squats

3 shoulder to overheads

1 samson lunge per side




STRENGTH: PUSH PRESS 5 X 3


Go e2m, build but start fairly heavy!




WOD:


5 rounds for time of:

5 Power Snatches, 115/75 lbs

7 Burpee Bar Hops

9/5 Chest-to-bar Pull-ups

11 Box Jumps


Scale the barbell to be moderate - so that it is singles instead of touch and go... should use your Isabel weight or heavier if you do isabel under 3 mins.


FG2: 55-65/75-95, regular pullups

FG1: scale bar as needed, jumping pullups, step ups


CP1: 95/135

CP2: 105/155, sub ring MU 2/5 for the pullups

Diesel: 5 reps for all movements, bar weight 125/185, 1 min rest between rounds